The problem for you is that you're 45 years old. If you want to begin bodybuilding, start with basic exercises like squats and bench presses to build up your strength, then gradually work up to lifting heavier weights over time. I would stay away from pavement as it is very unforgiving to the knees at any age. If you were a runner in your youth, again start with the low intensity bouts of cardio for the first month. Can a Body Get Back in Shape At 50 Years Old? What size is it, and what oblique exercises do you do to […] | … In exchange for a few bucks and a little pain, you'll receive health benchmarks on things like cholesterol and triglycerides, blood pressure, fasting glucose, and perhaps bone density for older women. The older you get, the harder it becomes. Starting off with a powerlifting type of program is very tough on an older lifter's joints. Building then refining. Also, your waist looks incredibly small. Getting fit after 50 isn't as easy as when you were younger, but it's possible with a healthy diet and regular exercise, including cardio and strength training. As you age, your testosterone levels go down, which makes it harder to gain muscle. Remember, living a long and fruitful life always comes first and without a strong heart that can't be done. The most popular bodybuilding message boards! Q: I’m 50 years old, and I’m finally going to make the leap and compete this fall. With the right training program, nutrition plan and managing stress, you can still build muscle and look great even after when you are over 50 years old. Working with professional equipment may help you avoid injury, so find a gym or a personal trainer in your area that specializes in bodybuilding. After years of putting her family first, Lisa Klitz decided at age 50 it was time to lose weight and get in shape. I have looked at most of the threads and really did not find anything on how hard it is to gain muscle at 56 years old. My profile pic is from about 10 years ago. After that, running once or twice a week on the treadmill or rubber track is fine. You start watching your diet and cut out sugary and starchy carbs. I’m hoping you can give me some guidance on that. At age 50, the stars aligned and he lost 124 pounds! His weight fluctuated uncontrollably and he felt defeated. That is the traditional method of bodybuilding. I’m not sure whether to compete in bodybuilding or physique. However, harder doesn’t mean impossible. 21 orthopedic surgeries hampered Daniel for 30 years. Simply knowing where you stand can help your efforts tremendously. I have not quit working out completely but have not worked out as hard as I should. I got into shape after my divorce.